In this tutorial, we will discuss the basic techniques and playing methods of shot put. This fullyear throwers workout program from stack expert john cissik will increase your strength and power. Get in the proper stance by stepping back with one foot and lowering your. This weight training exercise builds dynamic power in the legs. The athlete will need speed because if the shot put were not done in a rapid movement, then maximum distance would not be achieved. Future focal points in shot put and discus throwing training. The aim is to throw the shotput as far as possible through a pushing action. Strength to develop explosive strength, speed strength, reflexive strength implement released exercises including kettle bell put or throw, overhead shot throwing forward and backward, rotational medicine ball put, sling bar bell plate, heavy and light implements. The shot should be placed at the base of the first three fingers, which should be evenly spread but not stretched, with the little finger and thumb supporting the shot. Throwers must be able to exert tremendous force in as little time as possible to propel the shot. Arsi harju bench press 250 1999 back squat 300 1996 snatch 125 1998.
Shotput is an athletic field event where competitors take turns throwing a heavy metal ball from a 7foot diameter circle using one arm. Discussion results of the present study suggest that muscular strength is a very important parameter for shot put performance for both the untrained and the trained individuals. Here he shows you the arm strike drill series that addresses. Youve heard me talk about technique before, so today, im going to talk about strength programs for shot put and discus throwers. The training of throwers is based around 3 primary modalities, throwing, jumping and explosiveballistic strength exercises and all of these have applications in improving maximal strength for powerlifters and strongmen. Balance is very important when performing these exercises. Exercises including kettle bell put or throw, overhead shot throwing forward and backward, rotational medicine ball put, sling. Shot put requires power for performance, shot putters train power olympic weightlifting like power clean and power snatch. The shot must be put from the shoulder with one hand only and be kept close to the chin during any preceding movements. The shot put and the discus both date back to ancient times and the first olympic games. Drill set 1 breaks the technique down into smaller parts which allow the athlete to perfect each part before putting it all together. Triceps dips, shoulder shrugs, bentover rows, and the chest press can also help strengthen your arms, chest and shoulders. Coaches develop training programs with the end result in mind, getting the best throws at major championship events. This requires a great deal of trunk flexibility and strength to get into the proper position.
On a scale of 110 10 being the maximal intensity you should be going about 89 for the 35 rep ranges. I am also interested in reading about shot putters that were relatively weak and still able to do good results in shot put. The shot putter is required to push a steel ball as far as possible without throwing it. Seventeen novice male shotput throwers were divided into strength n 9 and power n 8 groups. Shotput combines an initial drive with the legs followed by a strong arm action so athletes must develop whole body strength and. Mark harsha portage high school girls head coach goal one. Coaches need to address all of the biomotor abilities and train event specific factors to get the bets results. Created by founder, head coach, and technique obsessed, coach erik johnson, this 6 pillar training system for shot put, glide shot and discus throws allows athletes to learn how to throw far, correct any technical hurdles, and start launching big throws fast. Holding the shot the shot is held at the base of the fingers not the palm the fingers are slightly spread apart with the thumb for support. Most noteworthy, all throwers in the atn program are developed and coached using the throwing chain reaction. The shot put and discus are two of the oldest field events in the sport of track and field. The fingers are slightly spread and placed behind the shot. The shot put exercise primarily targets the core muscles which include the rectus abdominis, internal and external obliques, and the transverse abdominis. Kramer and fleck, optimizing strength training, 2007.
An overview of a weeks training for each of the three phases of an annual training program for the shot putt. To achieve success, as a throws coach, you need a carefully designed strengthtraining program that pairs seamlessly with an equally solid, technique focused, throws program. Correlation between bench press max and shot put max is 0. I am interested in strength levels of shot putters. Below you can find two examples of shot putting strength levels. To achieve success, as a throws coach, you need a carefully designed strength training program that pairs seamlessly with an equally solid, technique focused, throws program.
Rest between lower repetition range sets should be high 23 minutes. Strength training for throwers 2 winning the shot title at san jose in the afternoon, he packed his bag, drove to san francisco and won the olympic title that night, snatching 341. How to teach shot put to young athletes coaching young. Put weight on back leg with hand not holding the shot putting to where the shot will go finish with chest and head up not bowing head after the throw do not throw the shot push it figure 2 put weight onto back leg with hand not holding shot pointing to where it will be gong. Strength training programs for shot put and discus shot. A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors. In addition to working the muscles of your arm and shoulders, you should incorporate lower body exercises and drills. October 1984 volume 6 issue 5 ppg 49 sports performance series. However, its not just muscle power that helps athletes dominate their sport. This system of training for indiana high school shot and discus throwers has produced an 84% success rate of personal record throws or within 2% or personal record throws at the desired time.
Shot put learn by doing basic technique for the shot put by. Shot put is played with a heavy spherical object popularly known as shot. Strength to develop explosive strength, speed strength, reflexive strength implement released exercises including kettle bell put or throw, overhead shot throwing forward and backward, rotational medicine ball put, sling bar bell plate, heavy and light implements throw, rubber ball throw toward net or wall, etc. The purpose of the present study was to investigate the effects of 6 weeks strength vs. Advanced level training partners control outside input during teaching, and introduction. The aim of the drill set 1 linear shot put read more. Use a softball that is around the size of the individuals agerelated shot with the weight no more than 1kg. Training for the shot put means strength training for both the upper and lower body. The effectiveness of bench press training with or without. Developing an annual plan for an elite shot putter a. Athletics omnibus shot put from the athletics omnibus of richard stander, south africa 1.
Strength, power, speed, specialpower, endurance, flexibility etc. Stand at the back of the ring f place shot against your neck put your body in an athletic position extend your left arm out relaxed extend the left leg back towards the toe board. Shotput is a sport in which upper body strength is a critical factor. The shot put is a track and field event dating back to greek times. Throws, either of shot puts or medicine balls, are a tremendous tool to build acceleration and true explosive strength. For example, a program for a shot putter will emphasize bench presses, incline presses, pull presses, and regular squats, while a hammer throwers program will feature snatch pulls, clean. When pushing the medicine ball away from you, youre strengthening the pectoralis major, anterior deltoid, and the triceps brachii. Complete fullyear workout program for high school and. Training program for throwers track and field toolbox. In this article, he breaks down this technique into individual drills, complete with explanations and videos. Although you need strength to throw a shot put, technique and form are much more important than muscle definition.
For example, a program for a shotputter will emphasize bench presses, incline presses, pull presses, and regular squats, while a hammer throwers program will feature snatch pulls, clean. D elam, reid strength and conditioning coach national strength and conditioning association journal. Speed and strength warm up jog 800 metres rotations neck, arms, trunk swinging arms in large circles and across body legs in big swinging movements across the body, towards front and back speed 50 throws uphill lighter shot strength 50 throws uphill heavier shot cool down 400 metres slow jog. Another component of fitness that is required for the shot put is muscular strength and specifically explosive strength. Many of the workouts contemporary athletes use to train for these events havent changed over the millennia, because technique and form are still central to success. Use of functional training for the throwing events. It requires immense muscular strength and a good balance upon your body. Depending on the age and gender of the athlete the weight of the implement will vary between 3km to 7. And he is the average guy on the list in terms of shot put distance. Shot putt training program a training program has to be developed to meet the individual needs of the athlete and take into consideration many factors. I always believed he would have made a much better conan than arnold. Shot put training programs are a combination of speed, strength and technique.
Intensity should be high for the lower repetition ranges. A medicine ball workout to improve your shot put throws. Shot put and discus training programs at the start of the season are designed to develop basic skills with medicine ball throws, low impact plyometrics and event specific technical patterns. This study evaluated the effectiveness of power bench press training, with the bar thrown on a smith machine bpthrow or without throwing bpnonthrow, for developing strength and shot put distance. Along with strength and power exercises, throwers receive eventspecific exercises that isolate the different attributes required to excel in their event. Shot put strength standards by don babbitt nasgaweb forum. Techniqq, g g,ue, teaching progressions, and drills mike. Shot put drills glide technique by rob lasorsa shot put glide technique all movements consider a right handed thrower grip, carry, release drill objective description grip proper placement of shot in hand the shot is placed on the ball of the hand. Licensed to youtube by umg, wmg on behalf of warner music uk. Building shoulder, chest and arm strength is crucial, so exercises such as the shoulder press and clean and press can help develop the muscles used in shotput. The obliques are the muscles working hardest in this version of the shot put.
Is the development of highlevel thinking good at young age in both events. However, it is not the only factor that determines your success, and an ideal workout program will reflect that. The shot rests on the base of the fingers with the thumb and the little finger providing the lateral support and the other three fingers spread out over. I developed the following sequence to teach a basic standing shot putting action to classsize groups of up to thirty children within a thirty to forty minute session. Shot putters and discus throwers also need quickness to generate momentum. In novice shot putters with relatively low initial muscle strengthmass, shortterm strength training might be more important since it can increase both muscle strength and shot put performance. Guidelines best practices for disability track and. The ballistic type of power training resulted in a significant increase of the mass of type iix muscle fibres and no change in their proportion. Train for the shot put with tips from a sportsperformance director in this free athletics video on track and. Present and future perpectives on shot put and discus throwing training at top level. Includes hurdle mobility, plyometrics, throwing, bodyweight.
The shot is pushed called putting as opposed to thrown under or over arm. Furthermore, the relation between shot put performance and muscular strength is. While the rotational technique is an outstanding way to propel a shot put a great distance, its not for everyone. Strength training program for high school throwers.
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